CrossFit – Wed, Dec 7

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

4 sets

10 SA DB thrusters

10 Toe touches

10 Teacups perside

10m broad jumps

ABZZ (No Measure)

EMOM 9

0-1: leg raise x30s

1-2: side plank rotation x20s per side

2-3:body saw x30s

tabata 4min 20s ON/10s OFF

Scissors

Lemon Squeeze

Iron Giant (AMRAP – Rounds and Reps)

AMRAP 11

8 Alt Hang DB C&J (35/25) Rx+(45/35)

8 Alt DB box Stepups (24/20)

8 HSPU/ 10 pike/12 regular pushups

8 Burpees over DB

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CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10

CrossFit – Wed, Dec 6

Kanehsatake CrossFit – CrossFit Warmup (No Measure) 2 rounds 1min cardio 5 SL hip thrust per leg 5m lateral bear crawl/ side 20s hang 10